Latest Wods

Nasty Girls

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Thursday 080124

Snatch 1-1-1-1-1-1-1 reps

Wednesday 080123

Four rounds for time:

Run 400 meters

Rest 2 minutes

Monday 080121

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Sunday 080120

Deadlift 1-1-1-1-1-1-1 reps

Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Wednesday 080116

Run or Row 5K

Tuesday 080115

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips